Friday, July 31, 2015

Overtraining can be defined as excessive exercise resulting
in extreme fatigue, illness, or injury. Excessive exercise may come in the form
of insufficient rest, recovery, and/or nutrition. Overreaching refers to
overtraining performed over a short duration and can be corrected with a just a
few days of rest. It can be a vital component of a training program, when used
to overwork the body and then taper to rebound in performance. When used
correctly, overreaching can result in improved strength and power. However,
when performed unintentionally, it can result in decreased performance and
possible injury.

Overreaching can lead to overtraining
syndrome, which is referred to as staleness, and may consist of a plateau or
decrease in performance. This syndrome can last as long as 6 months, and the
two types are sympathetic (elevated heart rate) and parasympathetic (decreased
heart rate) overtraining syndrome. The most common mistake in a training
program is the progression of either the volume or intensity at a rate that is
above the individual’s capacity. There have been instances of mood disturbances
associated with overtraining syndrome. These disturbances may persist as
decreased vigor, motivation, confidence, concentration, and elevated levels of
tension, depression, anger, fatigue, anxiety, and irritability.

Detraining
is the cessation of anaerobic training (sprinting, resistance training) or
extreme decrease in frequency, volume, intensity, or combination of the three. This
can result in losses in performance and physiological adaptations associated
with resistance training. Detraining can occur in as little as 2 weeks and
potentially sooner in well-trained athletes. You may experience strength
decreases and a loss in muscle mass as the detraining period progresses.
Strength losses should return to previous levels, once the athlete has
restarted their training program.

At this
point, you should be at least a month into your training program for the Beast
on the Bay. As with any new type of training, it’s easy to go all out and not
allow ample time for recovery between sessions.
It’s imperative to understand the difference between training,
overtraining and detraining. Obviously, the goal in any training program is to
focus on the variables associated with the event you’re training for and avoid
anything that may deter your desired outcomes. A properly structured training
program consists of appropriate levels of intensity (%max heart rate), load
(weight), volume (sets and reps), and frequency (training days/week). The rate of progression in intensity
throughout your training program will dictate whether or not you become
over-trained.

Friday, July 24, 2015

The Beast on the Bay requires a combination of energy
systems from its participants and thus, must be implemented in a training
program. The types of aerobic training programs are as follows:

1. Long, Slow
Distance Training (LSD)

LSD
training is also known as “conversation exercise”, because you should be
running at a pace that is conducive to being able to carry on a conversation
with someone. The physiological benefits of this type of training include
enhanced cardiovascular and thermoregulatory function, improved oxidative
capacity of skeletal muscle, and increased ability in using fat as a fuel. Too
much of this training may be disadvantageous to competition, due to the lower
intensity.

2. Pace/Tempo
Training

This type of training is
also known as “threshold training” or “aerobic/anaerobic interval training” and
should be at race competition intensity or slightly higher. You can perform
this program in two different ways, steady and/or intermittent. Steady
pace/tempo training is continuous for approximately 20-30 minutes at an
intensity that is slightly above race pace. Intermittent pace/tempo training is
referred to as “tempo intervals”, since is consists of shorter bouts of
exercise with small recovery periods between intervals. In both programs, if
the workout seems fairly easy, it’s better to increase the distance, rather
than the intensity.

3. Interval Training

This type of training
enables you to work at intensities close to VO2max for a longer duration than
would be possible at a continuous high intensity. The work intervals can be as
short as 30 seconds, but preferably between 3 and 5 minutes. It’s imperative
that you have already established a solid base of aerobic endurance training
prior to performing an interval program.

4. Repetition
Training

It should be performed at
intensities greater than VO2max, with the work intervals lasting from 30-90
seconds. This program relies heavily on anaerobic metabolism, so you will need
ample time to recover between bouts. With this program, you can expect to
acquire greater running speed, enhanced running economy, and improved tolerance
of anaerobic metabolism. It’s also beneficial for the final stretch of an
aerobic event, when you really want to give your all.

5. Fartlek Training

This is a combination of the
four other types of training previously discussed. It calls upon basically all
systems of the body and helps in changing up your daily training, by reducing
the monotony of your workouts. It may enhance VO2max and lactate threshold,
while improving running economy and fuel utilization.

Wednesday, July 22, 2015

Barber
Beast on the Bay Cheer Zones are back and bigger and better!We’ll have more Cheer Zones this year that
all have great surprises in store for participants. Not only will they be cheering you on, but
they will be adding to the fun and encouraging participant involvement.

Last
year, participants selected the Gannon Ultimate Frisbee team as their favorite
cheer zone. The Frisbee players are back
and they’ll have an energetic tunnel to run through, just like the ones
athletes run through at sporting events. This is sure to get participants pumped up for
the beastly challenges.

Since
most of the course is on the beach, why not have a little bit of beach fun?
Gannon University’s Alpha Sigma Tau will be throwing a beach party. When you arrive at the party, will you hula
with them, or sing along to the beach-themed tunes? This cheer zone will be
sure to get you in the mood for the water and sand ahead!

The
Waldameer hill near the end of the course is known to be a tough challenge for
participants who are already worn out by the Beast. It has earned its title, “Heartbreak Hill.” Don’t be cruel, you say? No—we wouldn’t let
you face this alone! The Erie Playhouse will be there with the cast of Elvis Has Left the Building for some gyrating
and a spectacle that will give you the final boost you need. You will also find the Erie Playhouse and the
casts of All Shook Up and The Little Mermaid at other points of
the course to keep you energized and pumped up for the obstacles ahead.

Monday, July 20, 2015

Cost:
$5 donation to Barber National Institute for each workout attended. Money will be collected at the start of each workout.

Workouts will be one hour in duration, rain or shine. Please come dressed for the weather conditions of the day. Bring water, towel, and a willingness to work! We will get wet during the beach workouts, but we won’t be swimming. You do not need to be a strong swimmer for the beach workouts.

Please continue training during the week in between workouts. You may continue your training with the outdoor workout group Team Adrenaline. See Dr. Steven Krauza for details on price, time, and location of the Team Adrenaline workouts.

Friday, July 17, 2015

If you haven’t already, it’s time to start training at the
beach. You want to do a combination of strength (body weight exercises) and
cardiovascular (sand running) training. Your time at the beach is more
important than your time in the gym, since the beach is where the Beast takes
place. You’ll be surprised how much the sand can break down your legs and tax
muscles you aren’t used to using when you run on pavement. The sand acts as a
shock absorber for your joints, but it requires far more muscle activation from
your core and legs.

Sand
running becomes easier the more you do it, due to the micro adjustments your
body makes. You want to adopt more of a shuffling running gait, as opposed to
the gait you utilize on pavement. When
you shuffle, you glide across the surface of the beach, making you more energy
efficient and effective in your speed. It’s imperative that you don’t run along
the water and instead, stay up on the beach closer to the tree line. The sand
along the water is completely saturated, which can cause you to sink and make
it more difficult to run. The water’s edge is slanted, causing more stress on
your knees and ankles than when you are on a flat surface. When you run along
the shoreline, you will be running almost twice as far than if you run up on
the beach. The shoreline is a winding path, so by staying up on the beach, I
run a straight line and I’ve been able to pass a large number of participants
that were running along the water. Since your feet will be getting wet, I
recommend not wearing socks with your running shoes. Socks cause a lot of
friction when they’re wet, and that friction can cause blisters. Sand is going
to get in your shoes no matter what you do, and bare feet will adapt more
efficiently.

Your
strength training regimen should involve body weight exercises, which are
listed in the following table.

Push-Ups

Sit-Ups

Jumping Jacks

Squats

Lunges

Leg Lifts

Bear Crawls

Planks

Low Crawling

Mountain Climbers

Burpees

Alligator Walks

In my
Beach Boot Camp program, we perform each of these exercises partly submerged in
the lake water, at the level of our knees. Jumping jacks at this depth,
activates your abductors and adductors due to the water resistance. Mountain
climbers and push-ups at the water’s edge, are more difficult due to the water
pulling away the sand out from under your hands, requiring more abdominal
strength. I recommend including a sand bag or weighted back pack for enhancing
your beach strength training program. With these included, you can then perform
exercises from the following table.

Squat w/ Shoulder Press

Power Clean

Bicep Curl

Lunge w/ Shoulder Press

Supine Chest Press

Snatch

Running w/ Weight (25-50 lbs)

Farmer Walks

Bent-Over Row

We do
the majority of our training from Beach 6 to Beach 8 and utilize every natural
obstacle along the way. My favorite location is just after Pettinato Beach, and
it’s a large sand hill that we use for bear crawls, sprints and loaded carries.
It’s perfect for both strength training and cardiovascular conditioning. If you
don’t live near a beach, I suggest finding any type of hill, whether it’s made
of pavement, grass or dirt. It will definitely be a beneficial component of
your training regimen.

Friday, July 10, 2015

Proper nutrition is essential to any training program. You
will need to adequately prepare with food before you work out, during your
workout, and after your workout for recovery. By breaking your sessions down
into durations, you can plan your pre-workout meals more easily and
effectively. Your nutrition plan should
be measured by the amount of macronutrients (carbohydrates, fats, and proteins)
you consume. Along with macronutrients, are micronutrients (vitamins and
minerals), electrolytes (sodium and potassium), and water. We’ll start with
carbs and work our way to hydration.

Carbs
are the primary source of energy for endurance activities and should be the
focus of your diet when your workouts are at least an hour in duration. Carbs are broken down into glucose during
digestion and then stored in the form of glycogen in your muscles and liver. It
is the broken down form of carbs that is most important for your training
session and should be consumed the day prior. Here’s a list of healthy carbohydrate
sources:

Whole Grain/Wheat Breads

Quinoa

Sweet Potatoes

Brown Rice

Oats

Beans

Fruits (bananas, blueberries)

Vegetables

Whole Wheat or Gluten-Free Pasta (quinoa, brown rice)

The
following table can be used as a guide for determining grams of carbs you
should consume the day before a training session. If you’re running more than 8
miles, you should consume a simple sugar (gel, GU chomp, gummi bears) during
your run every 45-60 minutes. Water intake should be before you feel thirsty (8
ounces) and taken regularly (10-30 minutes) throughout the session.

Healthy
fats are next on the list of importance for endurance activities. Fats can be
divided into groups of saturated (animal fat, and tropical oils like coconut),
monounsaturated (olive oil, and peanuts), and polyunsaturated (soy, corn,
sunflower, and safflower oils). Fats should constitute between 20% and 35% of
the total calories consumed per day, with less than 10% coming from saturated
fat sources. If your daily fat consumption is below 15%, you may experience a
decrease in metabolic rate and muscle development. Here’s a list of foods
consisting of healthy fats:

Peanut Butter

Avocado

Almonds

Coconut Oil

Extra Virgin Olive Oil

Safflower Oil

Sunflower Seeds

Tofu

Almond Butter

Protein
is imperative for muscle development and preservation. Daily recommended intake
for protein ranges from 0.8 g/kg – 2.0 g/kg of body weight, depending on
activity level of the individual. The key is to start at the low range of the
spectrum, see how your body responds for a couple weeks and then increase
gradually. Here’s a list of healthy protein sources:

Sirloin Steak

Chicken

Ground Turkey 94%-99% Lean

Eggs

Tofu or Tempeh

Beans

Protein Powders (Whey, Casein,

Split-Pea, Brown Rice)

Fish (Salmon, Tilapia, White Fish)

Shellfish (Shrimp, Crab, Scallops)

Water
intake for men should be at least 3.7 L/day and 2.7/day for women. I recommend
drinking up to a quart of water before you go to sleep and up to a quart as
soon as you wake up. Electrolyte consumption should be 2 – 4 g/day for sodium,
and 2 – 4 g/day for potassium. Coconut water has 18% of your daily potassium
requirements and bananas have 14%. Drink 1 pint of water for every pound of
weight lost during your session for fluid replacement. Every body is different,
so it’s important to transition gradually into any nutrition program.

Thursday, July 2, 2015

Plyometric exercise refers to quick, powerful movements,
using both the natural elastic components of muscle and tendon, and the stretch
reflex. By integratingplyometrics
into your training program, you will enhance your ability to successfully
complete the obstacles in the Beast on the Bay. You will be jumping up and over
obstacles, which will then require you to safely land on the other side. In
order to safely perform these movements, you need to adept with takeoffs and
landings in a training setting. So, I’ve put together a number of warm-up
drills and exercises that will address these skills. The following table
consists of examples of plyometric warm-up drills.

Drill

Explanation

Marching

Mimics running movements

Emphasizes posture and movement technique

Toe Jogging

Heel doesn’t touch ground

Straight-Leg Jogging

Minimize knee bending

Butt-Kickers

Allow heels to reach glutes

Skipping

Emphasis on quick takeoff and landing

Lunging

May be multidirectional (forward, back, side, diagonal)

Plyometric
Exercises for the Lower Body

Jumps in Place

Jumping and landing in the same spot without resting between jumps

Emphasis on vertical component

Standing Jumps

Emphasis on vertical and horizontal component

Maximal effort with rest between jumps

Multiple Hops and Jumps

Emphasis on horizontal component

May form a zigzag

Bounds

Multidirectional movement

May be single-leg or double-leg

Box Drills

Jumping on the box or stepping off and landing

May be single-leg, double-leg, or alternating legs

Depth Jumps

Emphasis on landing, then immediately jumping vertically,
horizontally, or onto another box

May be single-leg or double-leg

To
establish a plyometric training regimen, we have to address frequency,
recovery, volume, program length, and progression. Frequency refers to the
number of training sessions per week and can range from 1-3, with 48-72 hours
between sessions. Due to the nature of plyometrics requiring maximal effort to
improve anaerobic power, it is imperative to have adequate recovery between
repetitions and sets. For example, recovery for depth jumps may be 5-10 seconds
between repetitions and 2-3 minutes between sets. Work-to-rest ratios are a
great way to determine recovery time between sets. Ratios of 1:5 to 1:10 are
common for plyometric training. So, if the drill requires 30 seconds of work,
you should rest anywhere from 2 ½ -5 minutes until you perform another set. Training
volume refers to sets and repetitions per workout session and is expressed as
foot contacts on a surface, or distance covered.

Plyometric
Experience

Volume
in Contacts Per Session

Beginner (no experience)

80 – 100

Intermediate (some experience)

100 – 120

Advanced (considerable experience)

120 - 140

The
length of your plyometric program should range from 6-10 weeks, which gives you
plenty of time between now and the Beast on the Bay. Throughout your program,
you should be increasing training frequency, volume, and intensity by way of
progressive overload. As intensity increases, volume decreases. Reassess these
aspects of your program every 2-3 weeks, to ensure that you are improving
either the number of foot contacts, or distance covered per session. I know
that you will enhance your performance in the Beast on the Bay by employing the
drills and exercises I’ve listed. Please contact me with any questions.